Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 02.06.2024
CrossFit
Pre-Workout:
On a 10 min Clock:
Build to a heavy set of 1-rep Clean and Jerk
Conditioning challenge:
20:00 to establish max meters on a machine of your choice.
Cardio
AMRAP15
10 KB Swings (16/24kg)
10 KB Rows (5/side)
100m KB Farmers Carry
10 KB Lunges (Goblet Hold)
10 KB Russian Twist (L+R=1Rep)
500m Ski
-Use one KB
-5 min Break
AMRAP15
10 Alt. DB Snatches (15/22,5kg)
10 Goblet Squats
1000m Bike
10 DB Push Press (5/side)
10 Push-Ups on DB
500m Row
-Use on DB
Montag, 03.06.2024
CrossFit
HEAVY-DAY
9 sets for load:
5-5-3-3-3-1-1-1-1:
Power clean
Dienstag, 04.06.2024
CrossFit
Skill:
Handstand Walk
Pre-workout:
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
45.7-m handstand walk
AMRAP 10:
20 alternating walking lunges
2 wall walks
20 sit-ups
2 wall walks
Cardio
30min Tabata Workout (20/10) (10 Rounds)
Air Squats
Alt. Plank Arm and Leg Raises
Burpees
Double Unders / Single Unders
Crossed Mountain Climbers
Push-Ups
Technik-Class
Skill:
Handstand Push-Ups
WOD: AMRAP9
15 Double Under
10/10 Single Kettlebell Bent Over Row
5 HSPU
Mittwoch, 05.06.2024
CrossFit
For time:
800/1,000-m row
– Rest 4:00
600/750-m row
– Rest 3:00
400/500-m row
– Rest 2:00
200/250-m row
Post-Workout:
4 Sets:
10 Weighted GHD Hip Extensions
10 Strict Toes to Ring
Donnerstag, 06.06.2024
CrossFit
HERO-WOD: DANIEL
For time:
50 pull-ups
400-m run
21 thrusters (29/43 kg)
800-m run
21 thrusters
400-m run
50 pull-ups
Cardio
Team of 2 / AMRAP35 / YGIG
2 Shuttle Runs
4 Frontal Jumps over the KB
6 Russian KB Swings (16/24kg)
8 Wall Balls (6/9kg)
-Switch Partner after a Full Round
Functional Bodybuilding
5 Sets:
10 KB Swings
10 Alt. KB Hang Clean and Press
10 KB Deadlifts
-Rest 1-2 min between Sets, short breaks between exercises
On a 15 min Clock:
Build to a Heavy Set of 10 Front Squats (From the Ground)
5x10 Ring Rows
(Get close to muscle failure in each set)
Freitag, 07.06.2024
CrossFit
On a 12:00 clock:
2-4-6-8-10…
DB hang power cleans (15/22.5 kg)
Ring dips
4-8-12-16-20…
Double-unders
– Use two dumbbells.
Post-workout
For time:
200-m DB farmers carry
– Use two dumbbells.
Weightlifting Beginner
Hang Power Snatch / Overhead Squat / Snatch Balance
Workout: HPS + OHS + SB - EMOMx15 - 1+1+1@light/moderate
Weightlifting Fortgeschrittene
Power Snatch – 5-10min for Heavy Single + EMOMx3 - 2@90% of heavy Single (1-2kg more than last week!)
Clean + Jerk + Front Squat + Jerk – E1.5MOMx4 - 1+1+2+1@73-78% (/w 2sec Pause in last Jerk!)
Hovering Clean Pull – E2.5MOMx3 - 6@Heavy!
Back Squats – E2.5MOMx3 - 3 @98%+ of 5RM
Heavy (!) Goblet Squats – 3x8/8 (Give 40/48kg a try!)
Weightlifting Hausaufgaben
Snatch Pull /w Pause in Extension + Ecc. Hovering Snatch + Above Knee Hang Snatch – 1+1+1@68-78%
Power Clean + Pause Clean + Clean – 1+1+1 (1-2kg more than last week)
Push Press – 2RM for the day + 3x3@90% (1-2kg more than last week)
Ecc Back Squats -5x5@78-83% of 5RM
Bradford Press – 3x 10
Samstag, 08.06.2024
Team-Wod
AMRAP32 / Team of 2 /
For max. cal. Bike
Station 1:
4 Wall Walks
200m Ski/Run
Station 2:
4 Rope Climbs
200m Ski/Run
Station 3:
20 Deadlifts (60/80kg)
200m Ski/Run
-On athlete should be on the bike at all times. Switch after every station is completed (Both must complete each station)
Sonntag, 09.06.2024
CrossFit
HERO-WOD: RANDY
For time:
75 power snatches (25/34 kg)
Post Workout:
AMRAP10
10 Spiderman Push-Ups
10 Cal. Row
Cardio
2 Rounds of:
AMRAP5
5 Box Jump Overs (20’/24’)
5 Slam Balls (12kg)
5 Push-Ups
-Rest 1 min
AMRAP5
5 Toes to Bar
5 Walls Balls (6/9kg)
5 Burpees to Target (Bar)
-Rest 1 min
On a 5 min Clock:
Max. Cal. Row/Bike/Ski
Sonntag, 02.06.2024
Long Distance
On a 60min. Clock
With a partner
Buy in: 2000m. Ski
*Every 200m. Perform 10 Sync. Air Squats+2 Sync. Burpees
20 Rounds:
5 T2B/Knee Over Hip
10 Jumping Lunges
15 Mountain Climbers
-Switch Partner after a full round.
AMRAP in remaining time YGIG:
60 cal. Bike
60 alt. DB-Cleans (15/22,5kg)
60 Tuck-Ups
800m. Run (Together)
60 DB-Devil Presses (15/22,5kg)
60 DB OH-Lunges (15/22,5kg)
8 Lanes Empty Sled Push
CrossFit
EMOM 20:
1 power snatch
1 hang power snatch
– Build in load, prioritising mechanics.
Montag, 03.06.2024
Cardio
AMRAPx33
2 Rounds:
500m. Row
20 KB-Swings (16/24kg)
10 Goblet Squats (16/24kg)
Rest 1min.
2 Rounds:
1000m. Bike
20 Butterfly Sit-Ups (6/9kg)
10 Medball Squat Cleans (6/9kg)
Rest 1min.
2 Rounds:
500m. Ski
20 Shoulder Taps
10 Push-Ups
Rest 1min.
CrossFit
„Cindy“
AMRAP 20
5 pull-ups
10 push-ups
15 air squats
Dienstag, 04.06.2024
Hyrox
AMRAPx35
800m. Run
1 Lane Seated Empty Sled Pull
20 alt. Lunges (10/20kg)
10 Burpee Broad Jumps
1000m. Ski
1 Lane Seated Empty Sled Pull
200m. Farmers Carry (2x16/2x24kg)
20 Wall-Balls (6/9kg)
CrossFit
AMRAP 10
10 thrusters (38/52 kg)
10 power snatches
Mittwoch, 05.06.2024
Long Distance Weekday
On a 38min. Clock
With a Partner
20 Rounds:
8 Deadlifts (30/40kg)
6 Mountain Climbers
4 Burpees Over Bar
-Switch partner after a full round.
AMRAP in remaining time YGIG:
40 cal. Ski
40 Shoulder to OH (30/40kg)
40 Jumping Lunges
40 cal. Bike
40 Front Squats (30/40kg)
40 Bent Over Row (30/40kg)
40 Hand Release Push-Ups
CrossFit
Pre-workout:
On a 10:00 clock:
5 push presses
– Build to a heavy set of 5 reps.
7 rounds for time:
7 sumo deadlift high pulls (29/43 kg)
7 push presses
7 box jump-overs (61/76 cm)
Donnerstag, 06.06.2024
Cardio
AMRAPx14
2-4-6-8-..
Box Jumps (20'/24')
Tuck-Ups
cal. Row
Rest 3 min.
AMRAPx14
2-4-6-8-..
alt. DB-Snatches (15/22,5kg)
T2B/Knee over hip
cal. Bike
CrossFit
Pre-workout:
On a 10:00 clock:
Freestanding handstand practice
AMRAP 10:
3-6-9-12… etc.
Toes-to-bars
1-2-3-4… etc.
Wall walks
Weightlifting
Skill:
Clean/Jerk variations
EMOMx5
1 Hang Power Clean+1 Behind the neck split jerk+1 Split Jerk
-Start with empty bar and increase weight.
E2MOMx6
3 Power Clean & Push Jerk (Touch and go)
-Start with the last weight from above and increase weight.
Every 3minx5
1 Squat Clean+1 Hang Power Clean+2 Split/Push Jerks
-Work up to heavy of the day.
Freitag, 07.06.2024
Hyrox
AMRAPx35
Teams of 2 YGIG
60 Partner Wall-Balls (6/9kg)
6 Lanes Burpee Broad Jumps
1000m. Ski
60 alt. Lunges (10/20kg)
6 Lanes Sled Push (75kg)
1000m. Run (Switch every 200m)
400m. Farmers Carry (2x16/2x24kg)
CrossFit
For time:
9-7-5:
Deadlifts (56/84 kg)
Hang power cleans
Front squats
Post-workout:
Accumulate:
50 good mornings
– Rest as needed.
– Athlete chooses load.
Samstag, 08.06.2024
Cardio
AMRAPx33
33 cal. Bike
33 Plate Ground to OH (10/15kg)
1 min. Wall Sit (10/15kg)
33 cal. Row
33 Thrusters w. Plate (10/15kg)
1 min. OH-Hold (10/15kg)
33 cal. Ski
33 Russian Twist (10/15kg)
1 min. Plank-Hold (10/15kg)
Crossfit
For time:
20 burpees
100 double-unders
20 left-arm DB snatches
20 right-arm DB snatches
400/500-m row
50 single-arm overhead DB lunges
400/500-m row
20 left-arm DB snatches
20 right-arm DB snatches
100 double-unders
20 burpees
– Use one dumbbell (35/50 lb).
– Switch arms on the lunges as needed
Teens
Skill:
Deadlift
Hang Power Clean
Frontsquat
WOD EMOM 20
Burpees
KB Swings
SU
DB altern. Snatch
Bike
Sonntag, 09.06.2024
Long Distance
On a 60min. Clock
Teams of 3+Medball (6/9kg)
->If you drop the Medball 7 Sync. Burpees.
Buy in:
150 Burpee Box Jump Over (20'/24')
AMRAP in remaining time:
1000m. Medball Run (6/9kg) (Together)
100 DB-Snatches (15/22,5kg)
100 Mountain Climbers
40 sync. Lunges
100 Weighted Box Step-Ups (15/22,5kg)
100 Single Leg V-Ups
40 Sync. Air Squats
5000m. Bike
CrossFit
AMRAP 10 with a partner:
Max-calories on any machine
– Non-working partner holds a plank.
Post-workout:
For load:
3-3-3-3-3-3-3
Weighted Pull-Ups